Lunes

WEIGHTLIFTING

3×5 high hang power snatch 3» pause @catch
3×3 hang power snatch 3″ pause @catch

WOD

KARABEL

10 Rounds for time:
3 Snatch
15 Wall Balls

Martes

Strenght

4 Rounds

5/8 strict pull ups 2″ pause @top eccentric fase as slow as possible
10/12 hip thrust

WOD

10 – 1 pull ups
1- 10 deadlift

Miércoles

4 rounds

8 shoulder press
6/10 knee to opposite elbow

WOD

7′ AMRAP
9 toes to bar
9 american
9 goblet
9 burpees

rest 3

500 mt run
30 thruster
500 mt run

Jueves

WEIGHTLIFTING

Power Clean

TEAM OF 2

50 – 40 – 30 –

Cal Bike
Power Clean
Box Jump

Viernes

IN TEAM OF 2

IN 30′ ROW FOR DISTANCE

IN THE FIRST 10′

skip every 500 mt and do 5 front squat

the second 10′

skip every 300 and do 7 box jump over

the last 10′

skip every 300 mt and run 150 mt